Sports Oriented Power Routine

sports weight training


If you want to get big and strong, you have to get down to the basics. I'm talking about cold hard steel. I'm talking about plates, bars, benches and sweat.

Forget about pulleys, cables, gears, wires, or cushy machines that provide "maximum ergonomic" support. If you want to get big, I mean "parting crowds big" your going to have to simplifiy. Yep, cut out the clutter and start getting down to some serious business.

When it comes to building raw strength and power, nothing beats the basics. A simple and straightforward routine that uses compound exercises will always deliver hard core results (provided you put in the effort!). Get strong and I'm positive your sports performance will improve immediately!

The following routine is meant to do just that - Build raw power and muscle mass.

Let's stop fooling around and get down to business

Here is the training sequence:

Day 1: Monday Workout A
Day 2: Tuesday
Day 3: Wednesday
Workout B
Day 4: Thursday
Day 5: Friday Workout C
Day 6: Saturday
Day 7: Sunday

Workout Points

Duration: 5 to 6 weeks
Goal: To train the muscles briefly, intensely and completely.

Improve overall strength levels

- 3 workouts weekly - Workouts A, B, and C. Each uses different exercises for different muscle groups. Remember to have at least one day of rest between workouts

- Full body trained at each session with different exercises each day.

- Quick intense sets, done in best order to get results. Most effective exercises are done first

- Short rest periods to keep intensity levels high. Rest periods will vary in duration, but will remain relatively quick

- Medium to heavy weight used.

- Cardio work at the end of each workout - 20 to 25 minutes

Its important that you concentrate all effort on the first exercise of each session. Make these compound exercises count.

Best scenario is to perform workout A on Monday, workout B on Tuesday, and workout C on Friday. However, this will depend on your schedule. Feel free to organize the workouts according to your timeframes. Remember to keep one day of rest in between workouts

Warm up properly prior to each workout. I recommend starting each session with 5 to 10 minutes of light cardiovascular exercises. Remember to use a light set of warm ups prior to each exercise

I highly recommend you use workout logs to track each of your workouts. You can get free workout sheets here.

Your main goal is to improve from workout to workout. Strive to improve on your main compound lifts by using more weight on your last set than the previous week or performing more repetitions using the same weight as the previous workout. See this page for more information.

The Workout

Day 1 Workout A
Exercise Sets Reps Rest
Leg press 5 8 2 minutes
Close grip bench press 5 6 2 minutes
Power cleans 4 - 5 6 2 minutes
Knee ups 3 25 2 minutes
Cardio Perform for 20 to 25 minutes at moderate pace or according to sports program.
Day 3 Workout B
Exercise Sets Reps Rest
Military press 5 6 2 minutes
Standing barbell curls * 5 8 1 minute
Dips or bench dips 5 8 - 10 2 minutes
Standing calf raise or donkey calf raise 3 25 - 30 1 minute
Cardio Perform for 20 to 25 minutes at moderate pace or as prescribed by sports program
Notes * EZ curl bar may be substituted for a straight bar for barbell curls.
Day 5 Workout C
Exercise Sets Reps Rest
Deadlift 5 5 2 minutes
Bench press 5 8 2 minutes
Dumbbell hammer curls 4 8 1 minute
Incline sit ups 3 25 30 seconds
Cardio Perform for 20 to 25 minutes at moderate pace or as prescribed by sports program.

Repeat cycle on day 1 (start with day 1 workout) after day 7 rest.

This workout routine will work wonders for those of you who want to get big and strong. If you can stick to this routine and make the necessary improvements from week to week, I'm certain you'll get the results your looking for. If you have any questions, please email me at:


All the best,


As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.

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